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<\/p>\nNothing says comfort food like a good \u2018ol PB&J. But are peanut butter and jelly sandwiches healthy? You bet they are! That is\u2026 if you make them the right way.<\/p>\n
A well-made PB&J not only tastes good, but it also boasts some plant-powered protein, healthy monounsaturated fats, and whole-grain fiber.<\/p>\n
Follow these healthy peanut butter and jelly sandwich hacks to help you get the nutrients you need and help maintain a healthy diet.<\/p>\n
\u201cFrom a nutritional standpoint, a PB&J sandwich is pretty good,\u201d says Ryan D. Andrews, MS, MA, RD, RYT, CSCS, and author of A Guide to Plant-Based Eating. You\u2019ve got protein, fat, and fiber, all of which can support a healthy diet, he says.<\/p>\n
Peanut butter is a\u00a0good low carb source of protein, packing 7 g in a 2 tbsp. serving, and it\u2019s brimming with\u00a0vitamin E and minerals, like magnesium, calcium, and potassium.<\/p>\n
Peanut butter is also cholesterol free and boasts about 8 g of \u201cgood\u201d monounsaturated fat\u00a0in a 2 tbsp. serving, which \u201ccan have a beneficial effect on your heart when eaten in moderation,\u201d according to the\u00a0American Heart Association. All in all, unless you have a peanut allergy, peanut butter is a safe, nutrient dense, ecologically friendly crop, says Andrews.<\/p>\n
And when you choose the right bread \u2014 like whole grain, instead of white \u2014 you\u2019ll also get a solid dose of\u00a0fiber\u00a0that can help keep your digestion regular, make you feel more full, and help you maintain a healthy weight.<\/p>\n<\/p>\n
Not all PB&J\u2019s are created equal. The quality of your ingredient choices will determine just how healthy your sandwich is. The hacks below offer easy alternatives to the traditional highly processed peanut butter with sugared fruit spread on white bread while keeping your nutritional needs and personal taste preferences in mind.<\/p>\n
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PB&J may have entered your life on fluffy white bread, but those slices have a long list of ingredients that don\u2019t offer much nutritionally. Instead, hack your PB&J with high fiber whole-grain bread. Andrews suggests either whole-grain sprouted bread or whole-grain slow-rise sourdough\u00a0\u2014 both of which are higher in nutrients like amino acids and B vitamins, and lower in antinutrients like\u00a0phytates\u00a0than their refined grain counterparts.<\/p>\n
Additionally, sprouted and slow-rise sourdough breads tend to be well-digested, says Andrews. If you have FODMAP\u00a0sensitivities, sourdough can be a particularly good choice because sourdough\u00a0may increase mineral uptake, decrease glycemic response, and help the bioavailability of fiber. If either of those are too hard to find, says Andrews, \u201ca simple whole-grain bread will do.\u201d<\/p>\n
Gone gluten-free? There are still good whole-grain options for those who can\u2019t enjoy traditional bread, but Andrews says that\u2019s only worth it if you have a sensitivity.<\/p>\n
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Andrews says that in addition to peanuts, three ingredients are usually added to peanut butter: oil, sugar, and salt. \u201cOld school formulas [like your traditional supermarket finds] often include hydrogenated or partially hydrogenated oil,\u201d he says. For the healthiest PB, you want to avoid peanut butters with those types of added oils, or opt for one without added oil.<\/p>\n
Andrews notes that some salt in peanut butter isn\u2019t a big concern unless there is a specific health reason. But otherwise, choose a brand that doesn\u2019t add anything extra to its peanut butter mixture. Meaning\u2026 the healthiest option for PB should just be peanuts.<\/p>\n
When it comes to choosing\u00a0organic\u00a0versus conventional peanut butter, Andrews says there\u2019s not much difference in terms of nutrients like iron or protein. \u201cBut there\u2019s a case to be made for organic peanut butter because the farming has fewer chemicals and in general is more sustainable,\u201d he notes.<\/p>\n
Prefer an\u00a0alternative nut or seed butter? Enjoy them at your leisure, says Andrews. Schmear your favorite bread with almond or sunflower seed butter for a new twist on an old favorite. \u201cFrom a dietary standpoint,\u201d says Andrews, \u201cit\u2019s always a good idea to step up the variety in your diet,\u201d so let your taste buds guide the way.<\/p>\n
Just keep in mind that the healthiest option should focus on the main ingredient, be that peanuts, cashews, or sunflower seeds, and not sugar, oils, or preservatives. And always be sure to check that there are ZERO trans fats \u2014 as they are our enemy and until a few years ago, they were sadly found in many nut butters.<\/p>\n
![\"jelly](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/20184009\/healtheir-pb-and-j-jelly.jpeg\" "\\"\\"")
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When it comes to topping your peanut butter and jelly sandwich, \u201cthe simpler the better,\u201d says Andrews. A 100% fruit spread can help keep your added sugar intake low and give you a sweet treat on your PB&J.<\/p>\n
Jams (made from crushed fruit) and jellies (made from fruit juice) already have naturally occurring fructose, so Andrews recommends avoiding brands that add other sweeteners, especially high fructose corn syrup. Andrews acknowledges that a little bit of sugar adds sweetness and helps preserve the fruit, but \u201ctry to stay below 4 to 5 grams per serving.\u201d<\/p>\n
Even if you\u2019re considering purchasing a light fruit spread that sweetens with sugar substitute, Andrews notes that many artificial sweeteners like\u00a0sucralose\u00a0can cause bloating. \u201cIf you can avoid them, do so.\u201d Focus on choosing the most natural fruit spread, with the least amount of ingredients. And, use it sparingly, as the sugar and calories add up quickly.<\/p>\n
But for your best bet? Just mash up some fresh berries! It can be just as easy to mash up strawberries and spread them on your sandwich as it is to spread on something from a jar.<\/p>\n
\u201cListen to your body,\u201d says Andrews. Body size, hunger levels, and physical cues will all contribute to including PB&Js into your healthy diet. Check in with yourself after eating. Are you full? Do you feel like you ate enough? Was your PB&J a snack? A meal? What role does it play in your nutrition that day? With a mix of good, common sense nutrition and your individual needs, you can find a way to enjoy better, healthier peanut butter and jelly sandwiches.<\/p>\n
Good news, sandwich lovers \u2014 PB&J can definitely be part of a well-balanced diet, and could help with weight loss! Especially if you follow the healthy hacks mentioned above.<\/p>\n
The nutritional value of a PB&J does allow this sandwich to be a part of a well-balanced diet, and it may help with weight loss. Research from Purdue University found that\u00a0people better managed their weight loss regimens when nuts were included. Andrews also agrees that peanut butter and jelly can support weight loss. But it\u2019s also important to consider what a PB&J would be replacing in your diet. What would you be eating instead?<\/p>\n
Whether you choose PB&J over a salad or over\u00a0fast food matters. There are many food options \u2014 both healthier and unhealthier \u2014 so Andrews suggest considering how your sandwich habits factor into your nutrition as a whole.<\/p>\n
And keep portions in mind, too: \u201cA peanut butter and jelly sandwich can have a reasonable amount of calories, so you\u2019ll want to use common sense to decide whether your sandwich is enough (or too much) for your particular nutrition needs,\u201d notes Andrews.<\/p>\n","protected":false},"excerpt":{"rendered":"
Nothing says comfort food like a good \u2018ol PB&J. But are peanut butter and jelly sandwiches healthy? You bet they are! That is\u2026 if you make them the right way. A well-made PB&J not only tastes good, but it also boasts some plant-powered protein, healthy monounsaturated fats, and whole-grain fiber. Follow these healthy peanut butter […]<\/p>\n","protected":false},"author":1,"featured_media":4309,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3072","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3072"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3072\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4309"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}